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Friday, October 1, 2021

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Glycolytic

• Please wear your mask

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

1 loop jog

5 push-ups

down dog > Spiderman > pigeon

3-way banded lat and shoulder stretch (https://www.youtube.com/watch?v=3HUtFvMij2E)

5 hanging shrugs

5 grinding air squats

-4 min prep-

SOD

EMOM for 10 min

Odd min: 8-10/arm BD bent over back row (box or bench)

Even min: 8-10 Seated DB overhead tricep extensions (https://www.youtube.com/watch?v=4toMhq04OvQ)

Partner WOD

20 min AMRAP of:

5 Pull-ups

10 Palm release push-ups

15 Air squats

*Partner 1 completes a full round, and then P2 begins. While a partner is waiting, they will do a recovery row.

*Final score: Number of rounds completed per team, and total calories rowed.

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